Creatine is the world’s most researched supplement and has been proven time and time again to be one of the safest and most effective performance enhancing supplements. To help improve your training, Creatine should be a staple of your diet. By supplementing with Creatine you can help increase performance in short bouts of high intensity exercise such as weight lifting or cardio. Research has shown that a daily Creatine dosage of 3g can help increase lean muscle mass and improve body composition